Warm up: 2 rounds
-Ride Airdyne 50 calories
-25 Air Squats
-10 burpees
-50 Double Unders
Strength: Squat 5 sets 3 reps
WOD: Every minute on the minute:
5 minutes
-10 Thrusters 95#/65#
Rest 5 minutes
5 minutes
-5 burpees
-15 air squats
Post squat weight and thoughts.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, September 30, 2013
Sunday, September 29, 2013
Monday, 9/30/2013
Warm up: -50 Calories on Airdyne
Then 3 rounds
-5 pull ups
-10 push ups
-10 air squats
-5 burpees
Strength: Bench 3 sets 20 reps
WOD: 10 Rounds for time:
-10 Box Push Ups (Feet on a box, each hand on a box. Chest goes below the box elbows lock out at the top)
-10 Box Jumps 24"/20"
-10 Knees to Elbows
Cash out 50 double unders
Post bench weight and time.
Then 3 rounds
-5 pull ups
-10 push ups
-10 air squats
-5 burpees
Strength: Bench 3 sets 20 reps
WOD: 10 Rounds for time:
-10 Box Push Ups (Feet on a box, each hand on a box. Chest goes below the box elbows lock out at the top)
-10 Box Jumps 24"/20"
-10 Knees to Elbows
Cash out 50 double unders
Post bench weight and time.
Thursday, September 26, 2013
Tuesday, September 24, 2013
Wednesday, 9/25/2013
Warm up: 100 calorie row, or 150 calorie air dyne
then 3 rounds of:
-5 strict pull ups
-5 burpees
-10 ghd sit ups
-10 walking lunge steps
Strength: None
WOD: For time:
-150 Push ups
Every time plank is broken do 20 double unders.
Then
-50 Knees to elbows
Every time you break do 5 burpees.
Have someone else judge your push ups if possible. They can tell you when you lose form. Make sure to still touch your chest at the bottom and FULLY LOCK OUT ELBOWS at the top.
Be strict on the knees to elbows. When you cannot get your knees up, come off the bar and start burpees.
Post time and # of double unders and burpees.
then 3 rounds of:
-5 strict pull ups
-5 burpees
-10 ghd sit ups
-10 walking lunge steps
Strength: None
WOD: For time:
-150 Push ups
Every time plank is broken do 20 double unders.
Then
-50 Knees to elbows
Every time you break do 5 burpees.
Have someone else judge your push ups if possible. They can tell you when you lose form. Make sure to still touch your chest at the bottom and FULLY LOCK OUT ELBOWS at the top.
Be strict on the knees to elbows. When you cannot get your knees up, come off the bar and start burpees.
Post time and # of double unders and burpees.
Monday, September 23, 2013
OIT Baseball
Just a heads up, that the Oregon Tech Baseball Team will be starting in the gym this week. They will be in at 6:30am Tuesday and 6:00am Thursday.
Starting next week they will be in MWF at 6:30am. This will be a large group taking up a lot of space so if you usually are in at that time, just be prepared for a crowd.
Thank you!
Starting next week they will be in MWF at 6:30am. This will be a large group taking up a lot of space so if you usually are in at that time, just be prepared for a crowd.
Thank you!
Tuesday, 9/24/2013
Warm up: 3 rounds
-20 Calories on Airdyne
-10 Ghd Sit ups
-15 Air Squats
-5 Burpees
Strength: In WOD
WOD: For time
-Row 1000m
Then 5 rounds of
-7 Back Squats 225#/135#
-20 Ab Mat Sit ups
Post time.
-20 Calories on Airdyne
-10 Ghd Sit ups
-15 Air Squats
-5 Burpees
Strength: In WOD
WOD: For time
-Row 1000m
Then 5 rounds of
-7 Back Squats 225#/135#
-20 Ab Mat Sit ups
Post time.
Sunday, September 22, 2013
Monday, 9/23/2013
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: 4 rounds for time
-50 double unders
-run 100 yards
-20 box jumps 24"/20"
-run 100 yards
-10 burpees
-run 100 yards
Post bench weight and time.
Strength: Bench 4 sets 10 reps
WOD: 4 rounds for time
-50 double unders
-run 100 yards
-20 box jumps 24"/20"
-run 100 yards
-10 burpees
-run 100 yards
Post bench weight and time.
Thursday, September 19, 2013
Friday, 9/20/2013
Warm up: Choice
Strength: None
WOD: "TABATA"
20 seconds on 10 seconds off with NO rest between.
8 rounds of each exercise before moving on to the next
-Pull ups
-Push ups
-GHD Sit ups
-Air Squats
Post total reps.
Strength: None
WOD: "TABATA"
20 seconds on 10 seconds off with NO rest between.
8 rounds of each exercise before moving on to the next
-Pull ups
-Push ups
-GHD Sit ups
-Air Squats
Post total reps.
Tuesday, September 17, 2013
Wednesday, 9/18/2013
Warm up: Dynamic
Strength: Strict Press 5 sets 3 reps
WOD: 3 rounds for time
-50 Calories on Airdyne
-20 GHD Sit ups
-50 Calorie Row
-20 Hand Release Push Ups
-50 Air Squats
-20 Knees to elbows
Post press weight and time.
Strength: Strict Press 5 sets 3 reps
WOD: 3 rounds for time
-50 Calories on Airdyne
-20 GHD Sit ups
-50 Calorie Row
-20 Hand Release Push Ups
-50 Air Squats
-20 Knees to elbows
Post press weight and time.
Monday, September 16, 2013
Tuesday, 9/17/13
Warm up: bike for 10 mins
Strength: none
WOD: 5 rounds for max reps
-60 sec ME Row for calories
-60 sec ME Pull Ups
-60 sec ME Air squats
Rest 1 min between rounds
* Post reps for individual movements and total reps completed
Strength: none
WOD: 5 rounds for max reps
-60 sec ME Row for calories
-60 sec ME Pull Ups
-60 sec ME Air squats
Rest 1 min between rounds
* Post reps for individual movements and total reps completed
Sunday, September 15, 2013
Monday 9/16/13
Warm Up: 2 rounds of: 15 air squats
7 pull ups
10 burpees
Strength: push press 5x3
WOD: 2 rounds for time: - Row 1000m
- Run 800m
- 15 Thrusters #95/65
Post weight and time.
7 pull ups
10 burpees
Strength: push press 5x3
WOD: 2 rounds for time: - Row 1000m
- Run 800m
- 15 Thrusters #95/65
Post weight and time.
Thursday, September 12, 2013
Friday, 9/13/2013
Warm up: Choice
Strength: Rest
WOD: 20 minutes
For as many reps as possible Single Jump Ropes
-At the start of every minute complete 20 double unders
-Use the rest of the minute to get as many singles as possible.
Keep track of singles.
Post total # of singles completed.
If you cannot do double unders, consider this 20 minutes of practice time for double unders. Get as many as you can every minute.
Strength: Rest
WOD: 20 minutes
For as many reps as possible Single Jump Ropes
-At the start of every minute complete 20 double unders
-Use the rest of the minute to get as many singles as possible.
Keep track of singles.
Post total # of singles completed.
If you cannot do double unders, consider this 20 minutes of practice time for double unders. Get as many as you can every minute.
Tuesday, September 10, 2013
Wednesday, 9/11/13
Remembering September 11, 2001
2,977 people died not including the animals that carried out the attacks.
Suck it up today and be thankful for all that you have and be mindful of those who have been lost.
NEVER FORGET!!!!
Warm up: Choice
Strength: NONE
WOD: For time:
Buy in 1,488 meter row
9 Rounds
-11 Kettle Swings 55#/35#
-11 Push ups
-11 Ball Slams 25#/20#
-11 Ab Mat Sit Ups
Cash out 1,489 meter row
Post time.
2,977 people died not including the animals that carried out the attacks.
Suck it up today and be thankful for all that you have and be mindful of those who have been lost.
NEVER FORGET!!!!
Warm up: Choice
Strength: NONE
WOD: For time:
Buy in 1,488 meter row
9 Rounds
-11 Kettle Swings 55#/35#
-11 Push ups
-11 Ball Slams 25#/20#
-11 Ab Mat Sit Ups
Cash out 1,489 meter row
Post time.
Monday, September 9, 2013
Tuesday, 9/10/2013
Warm up: Choice
Strength: None
WOD: "Karen"
For time
-150 Wall Balls 20#/8-10#
Guys hit the "A" on the targets, girls hit the "E"
Post time.
Strength: None
WOD: "Karen"
For time
-150 Wall Balls 20#/8-10#
Guys hit the "A" on the targets, girls hit the "E"
Post time.
Sunday, September 8, 2013
Monday, 9/9/2013
If you have not noticed, I have been repeating several movements throughout the last few weeks. I am doing this in hopes that people will take the time to make sure their form is good, and frankly for the majority it has not. Please take some time leave your ego at the door and get your form right. This is the best way to make gains. If you feel like you have stalled out on some of these things, try dropping the weight and focusing on strict form for a while.
Warm up: Dynamic
Strength: In WOD
WOD: On the minute every minute
5 minutes
-5 Hang power cleans 135#/75#
-10 Hand Release push ups
Rest 3 minutes
5 minutes
-5 Shoulder to overhead 135#/75#
-7 Ab mat sit ups
Rest 3 minutes
5 minutes
-5 Clean and Jerks 135#/75#
-4 Burpees
Post weight used and if completed.
Warm up: Dynamic
Strength: In WOD
WOD: On the minute every minute
5 minutes
-5 Hang power cleans 135#/75#
-10 Hand Release push ups
Rest 3 minutes
5 minutes
-5 Shoulder to overhead 135#/75#
-7 Ab mat sit ups
Rest 3 minutes
5 minutes
-5 Clean and Jerks 135#/75#
-4 Burpees
Post weight used and if completed.
Thursday, September 5, 2013
Friday, 9/6/2013
Warm up: 150 calories Ride or Row
Strength: In WOD
WOD: 4 rounds for time
-10 Back Squats 185#/105#
-10 Ab Mat Sit Ups
-10 Box Jumps 24"/20"
-5 Front Squats 185#/105#
-5 Ab mat sit ups
-5 Burpees
Post time.
Strength: In WOD
WOD: 4 rounds for time
-10 Back Squats 185#/105#
-10 Ab Mat Sit Ups
-10 Box Jumps 24"/20"
-5 Front Squats 185#/105#
-5 Ab mat sit ups
-5 Burpees
Post time.
Tuesday, September 3, 2013
Wednesday, 9/4/2013
Warm up: Run, Ride, or Row 5 minutes
Then 3 rounds
-10 GHD Sit ups
-10 Hand Release push ups
-10 Air Squats and concentrate on form
Strength: In Wod
WOD: For Reps
Tabata rounds 20 seconds on 10 seconds off
4 cycles
-2 rounds Bench 135#/75#
-2 rounds Strict Chin Ups
Rest 2 minutes
-2 rounds Bar dips
-2 rounds strict press 75#/45#
Rest 2 minutes
This will be a total of 8 rounds for each movement.
Post total reps for each movement. Compare to 8/13/2013
Then 3 rounds
-10 GHD Sit ups
-10 Hand Release push ups
-10 Air Squats and concentrate on form
Strength: In Wod
WOD: For Reps
Tabata rounds 20 seconds on 10 seconds off
4 cycles
-2 rounds Bench 135#/75#
-2 rounds Strict Chin Ups
Rest 2 minutes
-2 rounds Bar dips
-2 rounds strict press 75#/45#
Rest 2 minutes
This will be a total of 8 rounds for each movement.
Post total reps for each movement. Compare to 8/13/2013
Monday, September 2, 2013
Tuesday, 9/3/2013
Warm up: Run, ride, or row 10 minutes
Strength: Front squats 5 sets 3 reps
WOD: 21-18-15-12-9-6-3
-Wall Balls 20#/8-10#
-GHD Sit Ups
-Box Jumps 24"/20"
Post squat weight and time.
Strength: Front squats 5 sets 3 reps
WOD: 21-18-15-12-9-6-3
-Wall Balls 20#/8-10#
-GHD Sit Ups
-Box Jumps 24"/20"
Post squat weight and time.
Thursday, August 29, 2013
Friday, 8/30/2013
Warm up: Choice
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Front Squat 185#/115# If you can do this wod at 225#/135#
1-2-3-4-5-6-7-8-9-10
-Box Jumps 24"/20"
Do 5 burpees after every round.
First round is 10 front squat, 1 box jump and 5 burpees.
Post weight and time.
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Front Squat 185#/115# If you can do this wod at 225#/135#
1-2-3-4-5-6-7-8-9-10
-Box Jumps 24"/20"
Do 5 burpees after every round.
First round is 10 front squat, 1 box jump and 5 burpees.
Post weight and time.
Wednesday, August 28, 2013
Tuesday, August 27, 2013
Wednesday, 8/28/2013
Warm up: Run Washburn loop or Ride 150 calories airdyne or row 150 calories
Then: 3 rounds
-20 Air Squats
-15 Strict Press 45#/25#
-10 Ab mat sit ups
-5 Burpees
Strength: In WOD
WOD: Power Clean 3-3-3-1-1-1
Increase weight every set working up to a Heavy 1 rep!
Rest 5 minutes
Jerk: 3-3-3-1-1-1
Increase weight every set working up to a Heavy 1 rep!
You are not looking for a 1 rep max! Last set should be around 90% or max.
Post weights for each lift.
Then: 3 rounds
-20 Air Squats
-15 Strict Press 45#/25#
-10 Ab mat sit ups
-5 Burpees
Strength: In WOD
WOD: Power Clean 3-3-3-1-1-1
Increase weight every set working up to a Heavy 1 rep!
Rest 5 minutes
Jerk: 3-3-3-1-1-1
Increase weight every set working up to a Heavy 1 rep!
You are not looking for a 1 rep max! Last set should be around 90% or max.
Post weights for each lift.
Monday, August 26, 2013
Tuesday, 8/27/2013
Warm up: Dynamic and 5 minutes rolling out
Strength: In WOD
WOD: 7 Rounds for time
-10 reps Bench Press 165#/105#
-10 Strict Chin ups
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
-20 Double Unders
Post time
Remember, please clean up the equipment and put it away when you are done!
There are wipes throughout the gym to clean up the chalk and wipe down the equipment.
It only takes a couple minutes so please do your part!
Strength: In WOD
WOD: 7 Rounds for time
-10 reps Bench Press 165#/105#
-10 Strict Chin ups
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
-20 Double Unders
Post time
Remember, please clean up the equipment and put it away when you are done!
There are wipes throughout the gym to clean up the chalk and wipe down the equipment.
It only takes a couple minutes so please do your part!
Sunday, August 25, 2013
Monday, 8/26/2013
Warm up: Choice
Strength: In WOD
WOD: For Time
-50 Reps Front Squat 135#/75#
Every time the bar is racked, do 7 Ring Dips
Post time and # of rings dips.
Strength: In WOD
WOD: For Time
-50 Reps Front Squat 135#/75#
Every time the bar is racked, do 7 Ring Dips
Post time and # of rings dips.
Thursday, August 22, 2013
Friday, 8/23/2013
Warm up: Roll out 5-10 minutes
Then 10 minutes on Airdyne
Strength: IN WOD
WOD: Max Rounds
2 Reps Bench Press on the minute every minute until failure
Start at 135#/75#
Add 10# every round
Post weight for last round completed successfully!
Then 10 minutes on Airdyne
Strength: IN WOD
WOD: Max Rounds
2 Reps Bench Press on the minute every minute until failure
Start at 135#/75#
Add 10# every round
Post weight for last round completed successfully!
Wednesday, August 21, 2013
Tuesday, August 20, 2013
Wednesday, 8/21/2013
Warm up: Run Washburn Loop
Strength: None
WOD: 5 Rounds for time:
-20 GHD Sit ups
-20 Hand Release Push ups
-10 Box Jumps 24"/20"
-10 Pull Ups
Post time!
Strength: None
WOD: 5 Rounds for time:
-20 GHD Sit ups
-20 Hand Release Push ups
-10 Box Jumps 24"/20"
-10 Pull Ups
Post time!
Monday, August 19, 2013
Tuesday, 8/20/2013
Warm up: Dynamic
Strength: none
WOD: 4 Rounds for time
-50 Air Squats
-Run 400m
DON'T CHEAT THE AIR SQUATS!!!!!!!!!!!!!!
Full depth with full hip extension at the top!!!!
Post time!
Strength: none
WOD: 4 Rounds for time
-50 Air Squats
-Run 400m
DON'T CHEAT THE AIR SQUATS!!!!!!!!!!!!!!
Full depth with full hip extension at the top!!!!
Post time!
Sunday, August 18, 2013
Monday, 8/19/2013
Warm up: Airdyne ride for 7-10 minutes
Strength: None
WOD: AMRAP 7 minutes
-7 Ball Slams
-7 Ab Mat Sit ups
Cash out
-100 Double unders
POST # Rounds completed.
Strength: None
WOD: AMRAP 7 minutes
-7 Ball Slams
-7 Ab Mat Sit ups
Cash out
-100 Double unders
POST # Rounds completed.
Thursday, August 15, 2013
Friday, 8/16/2013
Warm up: Choice
Strength: In wod
WOD: "THE RU-BAN"
On the minute for 20 minutes:
Odd Minutes (1,3,5,7,9,11,13,15,17,19)
-3 Power Cleans 185#/105#
-30 Double Unders
Even Minutes (2,4,6,8,10,12,14,16,18,20)
-3 Front Squats 185#/105# (Weight must be power cleaned from the floor!)
-30 Double unders
For every minute that double unders are not completed, count a penalty.
After the 20 minutes do 5 burpees for every penalty.
Cap penalties at 10
Max # of burpees will be 50
THERE IS NO SUB FOR DOUBLE UNDERS. IF YOU CAN'T DO THE DOUBLE UNDERS YOU WILL OWE 50 BURPEES AT THE CONCLUSION OF THE WOD!
Post weight and # of penalties.
Strength: In wod
WOD: "THE RU-BAN"
On the minute for 20 minutes:
Odd Minutes (1,3,5,7,9,11,13,15,17,19)
-3 Power Cleans 185#/105#
-30 Double Unders
Even Minutes (2,4,6,8,10,12,14,16,18,20)
-3 Front Squats 185#/105# (Weight must be power cleaned from the floor!)
-30 Double unders
For every minute that double unders are not completed, count a penalty.
After the 20 minutes do 5 burpees for every penalty.
Cap penalties at 10
Max # of burpees will be 50
THERE IS NO SUB FOR DOUBLE UNDERS. IF YOU CAN'T DO THE DOUBLE UNDERS YOU WILL OWE 50 BURPEES AT THE CONCLUSION OF THE WOD!
Post weight and # of penalties.
Wednesday, August 14, 2013
Tuesday, August 13, 2013
Wednesday, 8/14/2013
Warm up: Choice
Strength: Squat 3-3-3-3-3
Weight should increase with each set. These sets do not include warm ups!
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Kettle Swings 70#/55#
1-2-3-4-5-6-7-8-9-10
-Box Jumps 24"/20"
First set is 10 kettle swings and 1 box jump, then 9 kettle swings and 2 box jumps and so on.
Post squat weight for each set and time for wod.
Strength: Squat 3-3-3-3-3
Weight should increase with each set. These sets do not include warm ups!
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Kettle Swings 70#/55#
1-2-3-4-5-6-7-8-9-10
-Box Jumps 24"/20"
First set is 10 kettle swings and 1 box jump, then 9 kettle swings and 2 box jumps and so on.
Post squat weight for each set and time for wod.
Monday, August 12, 2013
Tuesday, 8/13/2013
Warm up: Run, Ride or Row 10 minutes
Then 3 Rounds
-10 GHD Sit ups Tempo 3 down 2 hold 2 up
-10 Hand Release Push Ups
-10 Air Squats Slow and concentrate on form
Strength: In Wod
WOD: For Reps
Tabata rounds 20 seconds on 10 seconds off
4 Cycles
-2 rounds Bench 135#/75#
-2 rounds Strict Chin ups
Rest 2 minutes
-2 rounds Bar dips
-2 rounds strict Press 75#/45#
Rest 2 minutes
This will be a total of 8 rounds for each movement.
Post total reps for each movement!
Then 3 Rounds
-10 GHD Sit ups Tempo 3 down 2 hold 2 up
-10 Hand Release Push Ups
-10 Air Squats Slow and concentrate on form
Strength: In Wod
WOD: For Reps
Tabata rounds 20 seconds on 10 seconds off
4 Cycles
-2 rounds Bench 135#/75#
-2 rounds Strict Chin ups
Rest 2 minutes
-2 rounds Bar dips
-2 rounds strict Press 75#/45#
Rest 2 minutes
This will be a total of 8 rounds for each movement.
Post total reps for each movement!
Sunday, August 11, 2013
Monday, 8/12/2012
For those who competed on Saturday in the garage games, do WOD B.
For everyone who did not compete, DO WOD A.
WOD A:
Warm up: Dynamic
Strength: None
WOD: For time
-15 Power Cleans 155#/95#
-30 Toes to Bars
-30 Box Jumps 24"/20"
-15/10 Chest to Bar Pull ups
-30 Double Unders
-15 Kettle bell thrusters 55#/35# each hand
-30 Burpees jumping onto plate
-15 Overhead Stationary Lunges 45#/25#
Post time
WOD B:
Run, Ride, or Row for 10-20 minutes
Roll out and stretch for 20 minutes.
For everyone who did not compete, DO WOD A.
WOD A:
Warm up: Dynamic
Strength: None
WOD: For time
-15 Power Cleans 155#/95#
-30 Toes to Bars
-30 Box Jumps 24"/20"
-15/10 Chest to Bar Pull ups
-30 Double Unders
-15 Kettle bell thrusters 55#/35# each hand
-30 Burpees jumping onto plate
-15 Overhead Stationary Lunges 45#/25#
Post time
WOD B:
Run, Ride, or Row for 10-20 minutes
Roll out and stretch for 20 minutes.
Wednesday, August 7, 2013
Thursday, 8/8/2013
REST DAY!!!
GET TO YOGA!!!!!!!!
ALSO, ANYTIME YOU HAPPEN TO SEE RUSS IN THE GYM, PLEASE TELL HIM THANK YOU FOR ALL THE HARD WORK HE HAS DONE IN HELPING US IMPROVE THE GYM.
WITHOUT HIM, THE NEW RIG SIMPLY WOULD NOT HAVE HAPPENED!
THANK YOU RUSS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
ALSO PLEASE STAY OFF THE RACK AND AWAY FROM THE SURROUNDING AREA OF THE CONSTRUCTION!! WE ARE WORKING HARD TO FINISH UP THE NEW IMPROVEMENTS!
GET TO YOGA!!!!!!!!
ALSO, ANYTIME YOU HAPPEN TO SEE RUSS IN THE GYM, PLEASE TELL HIM THANK YOU FOR ALL THE HARD WORK HE HAS DONE IN HELPING US IMPROVE THE GYM.
WITHOUT HIM, THE NEW RIG SIMPLY WOULD NOT HAVE HAPPENED!
THANK YOU RUSS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
ALSO PLEASE STAY OFF THE RACK AND AWAY FROM THE SURROUNDING AREA OF THE CONSTRUCTION!! WE ARE WORKING HARD TO FINISH UP THE NEW IMPROVEMENTS!
Tuesday, August 6, 2013
Wednesday, 8/7/2013
Warm up: Choice
Strength: None
WOD: Tabata (20 seconds on 10 seconds off)
2 Cycles
-4 rounds Push Ups
-4 rounds Supine Ring Pull ups
-4 rounds Burpees
-4 rounds Kettle Swings 55#/35#
Rest 2 minutes between cycles
Post total reps for each exercise.
Strength: None
WOD: Tabata (20 seconds on 10 seconds off)
2 Cycles
-4 rounds Push Ups
-4 rounds Supine Ring Pull ups
-4 rounds Burpees
-4 rounds Kettle Swings 55#/35#
Rest 2 minutes between cycles
Post total reps for each exercise.
Monday, August 5, 2013
Tuesday 8/5/13
Warm Up: Choice
Strength: 3x5 Weighted Pull Ups
WOD: 30 secs on / 30 seconds off for a total of 3 Mins of:
Airdyne for Calories
Rest 1 minute
30 secs on / 30 seconds off for a total of 3 Mins of:
Bar Dips
Rest 1 minute
30 secs on / 30 seconds off for a total of 3 Mins of:
Ab Mat Sit Ups
Rest 1 minute
30 secs on / 30 seconds off for a total of 3 Mins of:
Air Squats
Post weight and total reps of each movement.
Strength: 3x5 Weighted Pull Ups
WOD: 30 secs on / 30 seconds off for a total of 3 Mins of:
Airdyne for Calories
Rest 1 minute
30 secs on / 30 seconds off for a total of 3 Mins of:
Bar Dips
Rest 1 minute
30 secs on / 30 seconds off for a total of 3 Mins of:
Ab Mat Sit Ups
Rest 1 minute
30 secs on / 30 seconds off for a total of 3 Mins of:
Air Squats
Post weight and total reps of each movement.
Sunday, August 4, 2013
Monday, 8/5/2013
Warm up: Run Washburn Loop
Strength: In WOD
WOD: For Time:
-30 SQUAT CLEAN AND JERKS 155#/105#
For rep to count you MUST go into a FULL SQUAT!
Post time.
Strength: In WOD
WOD: For Time:
-30 SQUAT CLEAN AND JERKS 155#/105#
For rep to count you MUST go into a FULL SQUAT!
Post time.
Thursday, August 1, 2013
Friday 8/2/13
Warm up: choice and roll out for 10 mins
Strength: In WOD
WOD: "DT"
5 rounds for time
12- Deadlifts 155/105
9- Hang POWER Cleans 155/105
6- Push Jerks 155/105
Strength: In WOD
WOD: "DT"
5 rounds for time
12- Deadlifts 155/105
9- Hang POWER Cleans 155/105
6- Push Jerks 155/105
Tuesday, July 30, 2013
Wednesday 7/31/13
Warm Up: 2 rounds of: 30 Double Unders
15 Air Squats
10 Push Ups
10 Ghd Sit Ups
Strengtth: 3x10 Bench Press
WOD: 5- Toes to Bar
10- Burpee Box Jumps
15- Thrusters # 95/65
20- GHD Sit Ups
25- Calorie Row
30- Double Unders
25- Calorie Row
20- GHD Sit Ups
15- Thrusters # 95/65
10- Burpee Box Jumps
5- Toes to Bar
Post Weight and Time
15 Air Squats
10 Push Ups
10 Ghd Sit Ups
Strengtth: 3x10 Bench Press
WOD: 5- Toes to Bar
10- Burpee Box Jumps
15- Thrusters # 95/65
20- GHD Sit Ups
25- Calorie Row
30- Double Unders
25- Calorie Row
20- GHD Sit Ups
15- Thrusters # 95/65
10- Burpee Box Jumps
5- Toes to Bar
Post Weight and Time
Monday, July 29, 2013
Tuesday 7/30/13
Warm Up: Dynamic and roll out for 10 mins(Lower Body)
Strength: Rest
WOD: For Time
Row 1000m
Run 800m
Row 1000m
Run 800m
Post Time.
Strength: Rest
WOD: For Time
Row 1000m
Run 800m
Row 1000m
Run 800m
Post Time.
Sunday, July 28, 2013
Monday, 7/29/2013
Warm up: Run, ride or row 5 minutes then:
2 rounds
-10 GHD Sit ups tempo 3 down 1 hold 2 up
-10 Burpees
Strength: In WOD
WOD: 4 four minute rounds of:
-7 Back Squats 225#/145#
-Run 400m
Whatever time remaining in the round is the rest before starting the next round.
For every round not completed, do 50 double unders after completion of the wod.
Scale this weight if needed, but remember the focus of this wod is strength. It should be heavy. Push yourself! Go with a the weight you use for sets of 10.
Post time for each round and # of double unders.
2 rounds
-10 GHD Sit ups tempo 3 down 1 hold 2 up
-10 Burpees
Strength: In WOD
WOD: 4 four minute rounds of:
-7 Back Squats 225#/145#
-Run 400m
Whatever time remaining in the round is the rest before starting the next round.
For every round not completed, do 50 double unders after completion of the wod.
Scale this weight if needed, but remember the focus of this wod is strength. It should be heavy. Push yourself! Go with a the weight you use for sets of 10.
Post time for each round and # of double unders.
Thursday, July 25, 2013
Friday 7/26/13
Warm Up: Run Washburn Loop or row 1500m
Strength: 3x10. With a light load work technique of the clean and jerk. (recommendation is using only the barbell 45/25).
WOD: 1- Clean and Jerk #155/105
1- Round of Cindy
2- Clean and Jerk #155/105
1- Round of Cindy
3- Clean and Jerk #155/105
1- Round of Cindy
4- Clean and Jerk #155/105
1- Round of Cindy
5- Clean and Jerk #155/105
1- Round of Cindy
ETC Until 10 Clean and Jerks
1- Round of Cindy
- One round of Cindy is 5- Pull Ups
10- Push Ups
15- Air Squats
Strength: 3x10. With a light load work technique of the clean and jerk. (recommendation is using only the barbell 45/25).
WOD: 1- Clean and Jerk #155/105
1- Round of Cindy
2- Clean and Jerk #155/105
1- Round of Cindy
3- Clean and Jerk #155/105
1- Round of Cindy
4- Clean and Jerk #155/105
1- Round of Cindy
5- Clean and Jerk #155/105
1- Round of Cindy
ETC Until 10 Clean and Jerks
1- Round of Cindy
- One round of Cindy is 5- Pull Ups
10- Push Ups
15- Air Squats
Happy Friday!!!!
Terry Tate- Office Linebacker
Tuesday, July 23, 2013
Wednesday, 7/24/2013
Warm up: 2 rounds of
30 Air Squats
Row 1000m or Run 800m
Rest 3 minutes between
Strength: Rest
WOD: For Time
21-15-9
-Box Jumps 24"/20"
-GHD Sit ups
-Ball Slams 30#/20#
Post Time
Remember! A ball slam means SLAM the ball not dropping it from over your head. KEEP YOURSELF HONEST! IF IT TAKES EXTRA TIME, SO BE IT! DO IT RIGHT!!!!!!
30 Air Squats
Row 1000m or Run 800m
Rest 3 minutes between
Strength: Rest
WOD: For Time
21-15-9
-Box Jumps 24"/20"
-GHD Sit ups
-Ball Slams 30#/20#
Post Time
Remember! A ball slam means SLAM the ball not dropping it from over your head. KEEP YOURSELF HONEST! IF IT TAKES EXTRA TIME, SO BE IT! DO IT RIGHT!!!!!!
Monday, July 22, 2013
Tuesday 7/23/13
Warm Up: Dynamic
Strength: Deadlift 3, 3, 3, 3, 3 ( Increase weight every set to a heavy work load. YOUR FIRST SET OF 3 SHOULD BE HEAVY). These five sets DO NOT include your warm up at deadlift.
WOD: Every minute on the minute (EMOM) for 12 Minutes
Sprint 60 yards.
*Top of the min sprint 60 yards. The remaining time of that minute is your rest time.
After completing your 12 mins but sure you do a cool down and stretch. We haven't done sprints in a while so you could be extremely tight at the end.
Post weight, slowest and fastest time.
Strength: Deadlift 3, 3, 3, 3, 3 ( Increase weight every set to a heavy work load. YOUR FIRST SET OF 3 SHOULD BE HEAVY). These five sets DO NOT include your warm up at deadlift.
WOD: Every minute on the minute (EMOM) for 12 Minutes
Sprint 60 yards.
*Top of the min sprint 60 yards. The remaining time of that minute is your rest time.
After completing your 12 mins but sure you do a cool down and stretch. We haven't done sprints in a while so you could be extremely tight at the end.
Post weight, slowest and fastest time.
Sunday, July 21, 2013
Monday 7/22/13
Warm Up: Choice
Strength: Power Cleans (find a weight to maintain good form)
WOD: 4 Rounds for time
- 100m Farmer Carry #70/55
- 10 Thrusters #95/65
- 100m Farmer Carry #70/55
- 10 Supine Pull Ups
- 100m Farmer Carry #70/55
- 10 Ab Mat Sit Ups
** Farmers Carry, start at the line and go down to the fence gate and back.
Strength: Power Cleans (find a weight to maintain good form)
WOD: 4 Rounds for time
- 100m Farmer Carry #70/55
- 10 Thrusters #95/65
- 100m Farmer Carry #70/55
- 10 Supine Pull Ups
- 100m Farmer Carry #70/55
- 10 Ab Mat Sit Ups
** Farmers Carry, start at the line and go down to the fence gate and back.
Thursday, July 18, 2013
Friday 7/19/13
Warm Up: Run 800 and 3x10 tempo Ghd Sit ups (2 seconds going down, 1 second at the bottom, 0 seconds going up, 1 second at the top) ( ie- 2101 )
Strength: 3x7 Bar Dips
WOD- 10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
-STRICT Pull Ups
- HAND RELEASE Push Ups
*between every set you'll complete 30 Double Unders
CASH OUT- Row 500m
i.e- Do ten Pull ups, one Push up then 30 double unders. Nine Pull ups, two push ups then 30 double unders etc. YOU WILL END WITH DOUBLE UNDERS then the cash out.
Strength: 3x7 Bar Dips
WOD- 10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
-STRICT Pull Ups
- HAND RELEASE Push Ups
*between every set you'll complete 30 Double Unders
CASH OUT- Row 500m
i.e- Do ten Pull ups, one Push up then 30 double unders. Nine Pull ups, two push ups then 30 double unders etc. YOU WILL END WITH DOUBLE UNDERS then the cash out.
Wednesday, July 17, 2013
Thursday 7/18/13
REST DAY!!!
(Jake from the Iron Owl) Im sure most of you felt this way today if you did todays WOD and for that we applaud you. Nicely Done!!
This Saturday there is going to be a pool party/BBQ
Where: Pete and Allison York's house, 170 Southshore Ln(off of lakeshore Dr.
When: This Saturday at Noon (7/20/13)
What to bring: It's a potluck, so bring a dish and something to drink.
This is for everyone so bring yourself and kids. Also bring swimsuits if you wanna swim.
Tuesday, July 16, 2013
Wednesday 7/17/13
Warm up: 5 mins of airdyne or row. Then 5-10 mins working technique of hang squat cleans
Strength: In WOD
WOD: Three sets for times of:
Strength: In WOD
WOD: Three sets for times of:
Run 1 Mile
185/125 lb Hang Squat Cleans x 10 reps
20-Yard Front-Racked Walking Lunge (185/125 lb)
Rest 6 minutes between sets
Post and weight time of each set.
-scale if needed but this is made to be heavy and mentally tough!!
Monday, July 15, 2013
Tuesday 7/16/13
Warm Up: 3 Rounds- 5- Pull Ups
10- Push Ups
15- Air Squats
Strength: 3x5- Push Press (pick a weight that you can maintain Form)
WOD: Buy in- Run 400m
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Cash out- Run 400m
POST TIME!!
10- Push Ups
15- Air Squats
Strength: 3x5- Push Press (pick a weight that you can maintain Form)
WOD: Buy in- Run 400m
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Cash out- Run 400m
POST TIME!!
Sunday, July 14, 2013
Monday, 7/15/2013
Warm up: Choice
Strength: In WOD
WOD: 3 Rounds of 4 minutes
-Row 500m
-Bench Press 135#/95# (1 set for unbroken reps)
Rest is remaining time of 4 minutes after you rack the bench.
Post bench reps for each round.
Strength: In WOD
WOD: 3 Rounds of 4 minutes
-Row 500m
-Bench Press 135#/95# (1 set for unbroken reps)
Rest is remaining time of 4 minutes after you rack the bench.
Post bench reps for each round.
Thursday, July 11, 2013
GYM CLOSED
Very sorry for this, but we are closing the gym, FRIDAY, SATURDAY, and SUNDAY.
We are trying to get everything cleaned up and moved, and the process will be cleaner and quicker if we can do so with little traffic.
Saturday and Sunday the parking lot is going to be re-sealed again due to some spots that were not done well before.
Again, we are very sorry for the inconvenience but we will have everything nice and tidy and ready to rock for MONDAY!
Enjoy the days off! Get some rest and have a great weekend.
THANK YOU!
We are trying to get everything cleaned up and moved, and the process will be cleaner and quicker if we can do so with little traffic.
Saturday and Sunday the parking lot is going to be re-sealed again due to some spots that were not done well before.
Again, we are very sorry for the inconvenience but we will have everything nice and tidy and ready to rock for MONDAY!
Enjoy the days off! Get some rest and have a great weekend.
THANK YOU!
YOGA CLASS IS CANCELLED
Yoga Class tonight is cancelled due to the construction in the gym. Sorry guys, thought we would have it cleaned by tonight but not happening!! Class will resume Tuesday at 6pm
Monday, July 8, 2013
Tuesday, 7/9/2013
Warm up: Run
Strength: Deadlift: Warm up to your weight for the wod.
WOD: Garage games WOD
5 rounds for time
-5 Deadlift 275#/185#
-10 Burpees
Form must be strict. Lock the hips out with shoulders behind the bar at the top of the lift.
Post time and weight used.
Strength: Deadlift: Warm up to your weight for the wod.
WOD: Garage games WOD
5 rounds for time
-5 Deadlift 275#/185#
-10 Burpees
Form must be strict. Lock the hips out with shoulders behind the bar at the top of the lift.
Post time and weight used.
Sunday, July 7, 2013
Monday, 7/8/2013
Warm up: Choice
Strength: Rest
WOD: AMRAP 7 minutes
-5 Supine Ring Pull ups
-5 Knees to Elbows
-5 Ball Slams 30#/20#
REST 5 Minutes
AMRAP 10 minutes
-10 Kettle Swings 55#/35#
-20 Push Ups
-10 Ab Mat Sit ups
Post rounds completed for each part and compare results to 1/11/2013
Strength: Rest
WOD: AMRAP 7 minutes
-5 Supine Ring Pull ups
-5 Knees to Elbows
-5 Ball Slams 30#/20#
REST 5 Minutes
AMRAP 10 minutes
-10 Kettle Swings 55#/35#
-20 Push Ups
-10 Ab Mat Sit ups
Post rounds completed for each part and compare results to 1/11/2013
Wednesday, July 3, 2013
Tuesday, July 2, 2013
Wednesday, 7/3/2013
Warm up: Dynamic
Strength: Rest
WOD: For time:
30-25-20-15-10-5
-Row or ride airdyne for calories
-Wall Balls 15#/8#
-Kettle Swings 55#/35#
-GHD Sit ups
-Double Unders
Post time!
Strength: Rest
WOD: For time:
30-25-20-15-10-5
-Row or ride airdyne for calories
-Wall Balls 15#/8#
-Kettle Swings 55#/35#
-GHD Sit ups
-Double Unders
Post time!
Monday, July 1, 2013
Tuesday, 7/2/2013
Warm up: 3 minute Airdyne
3 minute Row
3 minute Jog
Strength: Rest
WOD: 2 Rounds
-4 rounds tabata Push ups
Rest 1 minute
-10 Strict Chin ups
Rest 1 minute
-4 rounds tabata Ab Mat Sit ups
Rest 1 minute
-10 Strict Pull ups
Rest 1 minute
Post reps for push ups and sit ups for each round.
3 minute Row
3 minute Jog
Strength: Rest
WOD: 2 Rounds
-4 rounds tabata Push ups
Rest 1 minute
-10 Strict Chin ups
Rest 1 minute
-4 rounds tabata Ab Mat Sit ups
Rest 1 minute
-10 Strict Pull ups
Rest 1 minute
Post reps for push ups and sit ups for each round.
Sunday, June 30, 2013
Monday, 7/01/2013
Warm up: Choice
Strength: In WOD
WOD: Hero WOD!!!!
"BRUCK"
4 Rounds for time of:
-Run 400m
-24 Back Squats 185#/105#
-24 Jerk 135#/75#
Scale if needed but make sure it is a good weight. Breaking sets is OK!!!
Strength: In WOD
WOD: Hero WOD!!!!
"BRUCK"
4 Rounds for time of:
-Run 400m
-24 Back Squats 185#/105#
-24 Jerk 135#/75#
Scale if needed but make sure it is a good weight. Breaking sets is OK!!!
U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.
Thursday, June 27, 2013
GYM CLOSURE
NOTICE TO ALL
THE GYM WILL BE CLOSE SATURDAY AND SUNDAY AS THE PARKING LOT IS BEING SEALED. THERE WILL BE NO ACCESS FOR THE WEEKEND.
THIS CLOSURE MAY HAPPEN FRIDAY AFTERNOON.
SORRY FOR THE INCONVENIENCE!!!
THE GYM WILL BE CLOSE SATURDAY AND SUNDAY AS THE PARKING LOT IS BEING SEALED. THERE WILL BE NO ACCESS FOR THE WEEKEND.
THIS CLOSURE MAY HAPPEN FRIDAY AFTERNOON.
SORRY FOR THE INCONVENIENCE!!!
Friday, 6/28/2013
Warm up: Choice
Strength: None
WOD: 4 rounds not for time
-Bench Press max reps 135#/75#
Rest 1 minute
-10 strict pull ups
Rest 30 seconds
-1 minute plank hold
Rest 15 seconds then start next round.
Post bench reps for each round.
Strength: None
WOD: 4 rounds not for time
-Bench Press max reps 135#/75#
Rest 1 minute
-10 strict pull ups
Rest 30 seconds
-1 minute plank hold
Rest 15 seconds then start next round.
Post bench reps for each round.
Tuesday, June 25, 2013
Wednesday, 6/26/2013
Warm up: Dynamic
Strength: In WOD
WOD: For time
21-18-15-12-9-6-3
-Front Squats 185#/95#
-GHD Sit ups
Scale the weight appropriately! This should be heavy, but not so heavy your form breaks down. But if you scale to the point where you are doing them all unbroken, then you probably went too light!
Post time!
Strength: In WOD
WOD: For time
21-18-15-12-9-6-3
-Front Squats 185#/95#
-GHD Sit ups
Scale the weight appropriately! This should be heavy, but not so heavy your form breaks down. But if you scale to the point where you are doing them all unbroken, then you probably went too light!
Post time!
Monday, June 24, 2013
Tuesday, 6/25/2013
Warm up: Run 800m
3 rounds
-5 strict pull ups
-10 Push ups
-15 Air squats
-15 GHD Sit ups
Strength: None
WOD: AMRAP 20 minutes
-3 Burpees
-6 Ab Mat Sit ups
-9 Ball Slams 30#/20#
-20 Double Unders
Post rounds completed.
3 rounds
-5 strict pull ups
-10 Push ups
-15 Air squats
-15 GHD Sit ups
Strength: None
WOD: AMRAP 20 minutes
-3 Burpees
-6 Ab Mat Sit ups
-9 Ball Slams 30#/20#
-20 Double Unders
Post rounds completed.
Sunday, June 23, 2013
Thursday, June 20, 2013
Thursday, 6/20/13
REST DAY, reminder Yoga is at 5:30 pm. Highly recommended you try it out if you haven't. This will make a difference in your lifestyle.
Tuesday, June 18, 2013
Wednesday, 6/19/2013
Warm up: 3 rounds not for time! Warm up!
-15 Air Squats
-10 Push Ups
-5 Dead Hang Pull ups
-10 Lunges
-15 GHD Sit ups
Strength: Rest
WOD: For time:
-5 Burpees
-Run 200m
-15 Burpees
-Run 400m
-25 Burpees
-Run 800m
-25 Burpees
-Run 400m
-15 Burpees
-Run 200m
-5 Burpees
Post time, and again give your thanks to Ruben!
-15 Air Squats
-10 Push Ups
-5 Dead Hang Pull ups
-10 Lunges
-15 GHD Sit ups
Strength: Rest
WOD: For time:
-5 Burpees
-Run 200m
-15 Burpees
-Run 400m
-25 Burpees
-Run 800m
-25 Burpees
-Run 400m
-15 Burpees
-Run 200m
-5 Burpees
Post time, and again give your thanks to Ruben!
Monday, June 17, 2013
Tuesday, 6/17/2013
Warm up: Dynamic
Strength: Squats 3 sets 20 reps
WOD: "Elizabeth"
For time
21-15-9
-Power Cleans 135#/95#
-Ring Dips
Post squat weight and time.
Strength: Squats 3 sets 20 reps
WOD: "Elizabeth"
For time
21-15-9
-Power Cleans 135#/95#
-Ring Dips
Post squat weight and time.
Sunday, June 16, 2013
Monday, 6/17/2013
Warm up: Run Washburn loop
Strength: Bench 3 sets 10 reps
WOD: 3 rounds For Time
-10 Strict Pull Ups Full Extension
-50 Double Unders
-10 Bar Dips
-20 Ab Mat Sit ups
Cash out of 30 burpees.
Post bench weight and time.
Strength: Bench 3 sets 10 reps
WOD: 3 rounds For Time
-10 Strict Pull Ups Full Extension
-50 Double Unders
-10 Bar Dips
-20 Ab Mat Sit ups
Cash out of 30 burpees.
Post bench weight and time.
Thursday, June 13, 2013
Friday, 6/14/2013
Warm up: Choice
Strength: Squat 3 sets 10 reps
WOD: 5 rounds keep track of reps
-1 minute max calorie row
-Rest 1 minute
-1 minute max reps Wall Balls
-Rest 1 minute
-1 minute max calorie Airdyne
-Rest 1 minute
Keep track of all reps. Post totals for each round.
Strength: Squat 3 sets 10 reps
WOD: 5 rounds keep track of reps
-1 minute max calorie row
-Rest 1 minute
-1 minute max reps Wall Balls
-Rest 1 minute
-1 minute max calorie Airdyne
-Rest 1 minute
Keep track of all reps. Post totals for each round.
Wednesday, June 12, 2013
Tuesday, June 11, 2013
Wednesday, 6/12/2013
Warm up: Dynamic
Strength: Rest
WOD: FOR TIME:
-30 Burpees
-50 Kettle Swings 55#/35#
-Run 800m
-50 Kettle Swings 55#/35#
-30 Burpees
Post time and thank Ruben!
Strength: Rest
WOD: FOR TIME:
-30 Burpees
-50 Kettle Swings 55#/35#
-Run 800m
-50 Kettle Swings 55#/35#
-30 Burpees
Post time and thank Ruben!
Monday, June 10, 2013
Tuesday, 6/11/2013
Warm up: Choice
Strength: Rest
WOD: For time:
-Buy in 50 Calories on Airdyne
Then
21-15-9
-Sumo Dead Lift High Pull 75#/45#
-Box Jumps 24"/20"
Then
Cash out 100 double unders
Post time.
Strength: Rest
WOD: For time:
-Buy in 50 Calories on Airdyne
Then
21-15-9
-Sumo Dead Lift High Pull 75#/45#
-Box Jumps 24"/20"
Then
Cash out 100 double unders
Post time.
Sunday, June 9, 2013
Monday, 6/10/2013
Warm up: Choice
Strength: Bench 3 sets 5 reps
WOD: 5 Rounds each for time
-Run 400m
Active rest between round is 200m walk
So run 400m check your time, then walk 200m, then immediately run next 400m.
Post bench weight and time for each 400.
Strength: Bench 3 sets 5 reps
WOD: 5 Rounds each for time
-Run 400m
Active rest between round is 200m walk
So run 400m check your time, then walk 200m, then immediately run next 400m.
Post bench weight and time for each 400.
Thursday, June 6, 2013
Friday, 6/7/2013
Warm up: Choice
Strength: None
WOD: For time:
-400m Walking Lunge with 45#/25#
-10 Lunges
-5 Push Press
Hold the weight in the RACK position the entire time. Whenever the weight is put down, do a 5 burpee penalty before moving on.
So after every 10 lunges you will do 5 push press the weight and continue on without taking the weight out of the rack position.
Post time.
Strength: None
WOD: For time:
-400m Walking Lunge with 45#/25#
-10 Lunges
-5 Push Press
Hold the weight in the RACK position the entire time. Whenever the weight is put down, do a 5 burpee penalty before moving on.
So after every 10 lunges you will do 5 push press the weight and continue on without taking the weight out of the rack position.
Post time.
Wednesday, June 5, 2013
Tuesday, June 4, 2013
Wednesday, 6/5/2013
Warm up: Choice
Strength: Rest
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Pull ups
-Ab mat sit ups
Then
10-9-8-7-6-5-4-3-2-1
-Hand release push ups
-Knees to elbows
Post time.
Strength: Rest
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Pull ups
-Ab mat sit ups
Then
10-9-8-7-6-5-4-3-2-1
-Hand release push ups
-Knees to elbows
Post time.
Monday, June 3, 2013
Tuesday, 6/4/2013
Warm up: Dynamic
Strength: Bench 3 sets 20 reps
WOD: 3 Rounds Shoulder Complex
-Strict Press
-Push Press
-Push Jerk
Do as many reps as possible press, then without putting the bar down do as many push press as possible, then as many push jerks as possible.
When bar is dropped after push jerks
-Run 400m
Rest 5 minutes between rounds.
Good weights for this will be around 115# to 135# for guys and 65#-95# for girls.
Focus on form!
LOCK OUT THE REPS!
Post bench weight, weight for shoulder complex and # of reps for each round.
Strength: Bench 3 sets 20 reps
WOD: 3 Rounds Shoulder Complex
-Strict Press
-Push Press
-Push Jerk
Do as many reps as possible press, then without putting the bar down do as many push press as possible, then as many push jerks as possible.
When bar is dropped after push jerks
-Run 400m
Rest 5 minutes between rounds.
Good weights for this will be around 115# to 135# for guys and 65#-95# for girls.
Focus on form!
LOCK OUT THE REPS!
Post bench weight, weight for shoulder complex and # of reps for each round.
Sunday, June 2, 2013
Monday, 6/3/2013
Warm up: Choice
Strength: Squat 3 sets 20 reps
WOD: 4 rounds for time:
-10 Weighted Barbell Step ups to 12" Box 135#/95#
-Run 400m
-15 Ball Slams 30#/25#
-Run 200m
-15 Kettle Swings 70#/55#
Post squat weight and time.
Strength: Squat 3 sets 20 reps
WOD: 4 rounds for time:
-10 Weighted Barbell Step ups to 12" Box 135#/95#
-Run 400m
-15 Ball Slams 30#/25#
-Run 200m
-15 Kettle Swings 70#/55#
Post squat weight and time.
Thursday, May 30, 2013
Friday, 5/31/2013
Warm up: Choice
Strength: Bench 3 sets 5 reps
WOD: 5 rounds for time
-5 strict pull ups
-10 bar dips
-15 Ball Slams 30#/20#
-20 Kettle Swings 55#/35#
Post Bench Weight and time.
Strength: Bench 3 sets 5 reps
WOD: 5 rounds for time
-5 strict pull ups
-10 bar dips
-15 Ball Slams 30#/20#
-20 Kettle Swings 55#/35#
Post Bench Weight and time.
Tuesday, May 28, 2013
Wednesday, 5/29/2013
Warm up: Dynamic
Strength: Rest
WOD: 5 rounds for time
-10 Front Squats 135#/75#
-20 GHD Sit ups
-10 Supine Ring Pull ups
-20 Back extensions
-100 Single Jump ropes
Post time.
Strength: Rest
WOD: 5 rounds for time
-10 Front Squats 135#/75#
-20 GHD Sit ups
-10 Supine Ring Pull ups
-20 Back extensions
-100 Single Jump ropes
Post time.
Monday, May 27, 2013
Tuesday, 5/28/2013
Warm up: Choice
Strength: In WOD
WOD: For time
21-15-9
-Deadlift 315#/225#
-Box Jumps 30"/24"
Scale this workout accordingly. This workout is from the regionals.
Post time and weight used.
Strength: In WOD
WOD: For time
21-15-9
-Deadlift 315#/225#
-Box Jumps 30"/24"
Scale this workout accordingly. This workout is from the regionals.
Post time and weight used.
Sunday, May 26, 2013
Monday, 5/27/2013 MEMORIAL DAY!
Warm up: Choice
Strength: Rest
WOD: "MURPH"
For time:
-Run 1 mile
-100 Pull ups
-200 Push ups
-300 Air squats
-Run 1 mile
Do the pull ups push ups and squats in any order you like.
Post time and give it your all! If you are not familiar with the story of MURPH, please read up on it!
Strength: Rest
WOD: "MURPH"
For time:
-Run 1 mile
-100 Pull ups
-200 Push ups
-300 Air squats
-Run 1 mile
Do the pull ups push ups and squats in any order you like.
Post time and give it your all! If you are not familiar with the story of MURPH, please read up on it!
Thursday, May 23, 2013
Friday, 5/24/2013
Warm up: Dynamic
Strength: Rest
WOD: 4 Unbroken rounds for time. If set is broken, do 5 burpees and start the set back at 1.
-25 Double Unders
-20 Wall Balls 20#/8#
-15 Push Ups
-10 Kettle Swings 70#/55#
Post time and # of penalties.
Strength: Rest
WOD: 4 Unbroken rounds for time. If set is broken, do 5 burpees and start the set back at 1.
-25 Double Unders
-20 Wall Balls 20#/8#
-15 Push Ups
-10 Kettle Swings 70#/55#
Post time and # of penalties.
Wednesday, May 22, 2013
Tuesday, May 21, 2013
Wednesday, 5/22/2013
Warm up: Choice
Strength: Rest
WOD: "OMAR" Hero wod
For time:
-10 Thrusters 95#/65#
-15 Bar Facing Burpees
-20 Thrusters
-25 Bar Facing Burpees
-30 Thrusters
-35 Bar Facing Burpees
For burpees, jump over the bar and do the burpee facing the bar.
Post time.
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Strength: Rest
WOD: "OMAR" Hero wod
For time:
-10 Thrusters 95#/65#
-15 Bar Facing Burpees
-20 Thrusters
-25 Bar Facing Burpees
-30 Thrusters
-35 Bar Facing Burpees
For burpees, jump over the bar and do the burpee facing the bar.
Post time.
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Monday, May 20, 2013
Tuesday, 5/21/2013
Warm up: Dynamic
Strength: Bench 3 sets 5 reps
WOD: "Michael"
3 rounds for time
-Run 800m
-50 Back extensions
-50 GHD Sit ups
Post Bench weight and time.
Strength: Bench 3 sets 5 reps
WOD: "Michael"
3 rounds for time
-Run 800m
-50 Back extensions
-50 GHD Sit ups
Post Bench weight and time.
Sunday, May 19, 2013
Monday, 5/20/2013
Warm up: Choice
Strength: Rest
WOD: "JACKIE"
For time:
-Row 1000m
-50 Thrusters 45#
-30 Pull ups
Post time!
Strength: Rest
WOD: "JACKIE"
For time:
-Row 1000m
-50 Thrusters 45#
-30 Pull ups
Post time!
Thursday, May 16, 2013
Friday, 5/17/2013
Warm up: Dynamic
Strength: Squat 3 sets 5 reps
WOD: 4 Rounds for time:
-25 Kettle Swings 55#/35#
-25 GHD Sit ups
Compare to 7/25/2012
Post squat weight and time.
Strength: Squat 3 sets 5 reps
WOD: 4 Rounds for time:
-25 Kettle Swings 55#/35#
-25 GHD Sit ups
Compare to 7/25/2012
Post squat weight and time.
Wednesday, May 15, 2013
Thursday, 5/16/2013
Rest Day!!!
Get to the gym and GET YOUR YOGA ON!!!!
If you have not yet, you will not be disappointed!
Get to the gym and GET YOUR YOGA ON!!!!
If you have not yet, you will not be disappointed!
Tuesday, May 14, 2013
Wednesday, 5/15/2013
Warm up: Choice
Strength: Bench 3 sets 5 reps (same as Monday)
WOD: 3 Rounds, increase weight each round
-5 Dead Lift
-5 Hang Clean
-5 Push press
DO NOT put the bar down during round. If bar is dropped do a 10 burpee penalty after the round.
Rest as needed between rounds.
Post bench weight, and weight for each round.
Strength: Bench 3 sets 5 reps (same as Monday)
WOD: 3 Rounds, increase weight each round
-5 Dead Lift
-5 Hang Clean
-5 Push press
DO NOT put the bar down during round. If bar is dropped do a 10 burpee penalty after the round.
Rest as needed between rounds.
Post bench weight, and weight for each round.
Monday, May 13, 2013
Tuesday, 5/14/2013
Warm up: Choice
Strength: Squat 3 sets 5 reps (Again, if you got all your reps last week, up the weight!)
WOD: "Kelly"
5 Rounds for time:
-Run 400m
-30 Box Jumps 24"/20"
-30 Wall Balls 20#/8or10#
Post squat weight and time.
Strength: Squat 3 sets 5 reps (Again, if you got all your reps last week, up the weight!)
WOD: "Kelly"
5 Rounds for time:
-Run 400m
-30 Box Jumps 24"/20"
-30 Wall Balls 20#/8or10#
Post squat weight and time.
Sunday, May 12, 2013
Monday, 5/13/2013
Warm up: Run
Strength: Bench 3 sets 5 reps (if you completed the sets last week without trouble, increase the weight for this week!)
WOD: 3 Rounds for time of:
-Run 400m
-20 Pull ups
-20 Ab mat sit ups
-20 Kettle swings 55#/35#
NO REST BETWEEN ROUNDS!
Compare this wod to Monday 4/29/2013. Everything is the same except there is NO rest between rounds.
Post bench weight, time and thoughts.
Strength: Bench 3 sets 5 reps (if you completed the sets last week without trouble, increase the weight for this week!)
WOD: 3 Rounds for time of:
-Run 400m
-20 Pull ups
-20 Ab mat sit ups
-20 Kettle swings 55#/35#
NO REST BETWEEN ROUNDS!
Compare this wod to Monday 4/29/2013. Everything is the same except there is NO rest between rounds.
Post bench weight, time and thoughts.
Thursday, May 9, 2013
Friday, 5/10/2013
Warm up: Choice
Strength: Bench 3 sets 5 reps (same weight as Tuesday)
WOD: For time:
-40 GHD Sit ups
-40 Kettle Swings 55#/35#
-40 Hand Release Push ups
-20 GHD Sit ups
-20 Kettle Swings 55#/35#
-20 Hand Release Push ups
-40 GHD Sit ups
-40 Kettle Swings 55#/35#
-40 Hand Release Push Ups
Post Bench Weight and Time
Strength: Bench 3 sets 5 reps (same weight as Tuesday)
WOD: For time:
-40 GHD Sit ups
-40 Kettle Swings 55#/35#
-40 Hand Release Push ups
-20 GHD Sit ups
-20 Kettle Swings 55#/35#
-20 Hand Release Push ups
-40 GHD Sit ups
-40 Kettle Swings 55#/35#
-40 Hand Release Push Ups
Post Bench Weight and Time
Wednesday, May 8, 2013
Tuesday, May 7, 2013
Wednesday, 5/8/2013
Warm up: Choice
Strength: Squat 3 sets 5 reps (Same as Monday or last week)
WOD: For time
-Run 1 Mile
20-15-10-5
-Overhead Lunge Steps 25#/15#
-Double Unders
-Overhead Step ups to 20"/12" box 25#/15#
Post squat weight and time.
Strength: Squat 3 sets 5 reps (Same as Monday or last week)
WOD: For time
-Run 1 Mile
20-15-10-5
-Overhead Lunge Steps 25#/15#
-Double Unders
-Overhead Step ups to 20"/12" box 25#/15#
Post squat weight and time.
Monday, May 6, 2013
Tuesday, 5/7/2013
Warm up: Dynamic
Strength: Bench 3 sets 5 reps. If you got all reps last week then raise the weight. If you struggled at the weight last week, then stay there for this week.
WOD: 4 rounds for time:
-12 Power Cleans 135#/95#
-Run 1 full gasser
-12 Ring Dips
-Run 1/2 gasser
-12 Pull ups
1 Gasser = sprint 50 yards down and back twice (total = 200yds)
1/2 Gasser = sprint 50 yards down and back (total =100 yds)
Post bench weight and time.
Strength: Bench 3 sets 5 reps. If you got all reps last week then raise the weight. If you struggled at the weight last week, then stay there for this week.
WOD: 4 rounds for time:
-12 Power Cleans 135#/95#
-Run 1 full gasser
-12 Ring Dips
-Run 1/2 gasser
-12 Pull ups
1 Gasser = sprint 50 yards down and back twice (total = 200yds)
1/2 Gasser = sprint 50 yards down and back (total =100 yds)
Post bench weight and time.
Sunday, May 5, 2013
Monday, 5/6/2013
Warm up: Choice
Strength: Optional. Squats 3 sets 5 reps
WOD: "FILTHY 50's"
For time:
-50 Box Jumps 24"/20"
-50 Jumping Pull ups
-50 Kettle Swings 35#/25#
-50 Walking Lunge Steps
-50 Knees to Elbows
-50 Push Press 45#/25#
-50 Back Extensions
-50 Wall Balls 20#/10#
-50 Burpees
-50 Double Unders
Post Squat weight if done and time.
Strength: Optional. Squats 3 sets 5 reps
WOD: "FILTHY 50's"
For time:
-50 Box Jumps 24"/20"
-50 Jumping Pull ups
-50 Kettle Swings 35#/25#
-50 Walking Lunge Steps
-50 Knees to Elbows
-50 Push Press 45#/25#
-50 Back Extensions
-50 Wall Balls 20#/10#
-50 Burpees
-50 Double Unders
Post Squat weight if done and time.
Thursday, May 2, 2013
Friday, 5/3/2013
Warm up: Choice
Strength: Squats 3 sets 5 reps. Use same weight as Tuesday.
WOD: 3 Rounds For time:
-Run 800m
-Backpedal 400m
Post Squat weight and time.
Strength: Squats 3 sets 5 reps. Use same weight as Tuesday.
WOD: 3 Rounds For time:
-Run 800m
-Backpedal 400m
Post Squat weight and time.
Wednesday, May 1, 2013
Thursday, 5/2/13
REST DAY!!
Yoga Class is Thursday at 5:30pm. We have also added another yoga class on Tuesdays at 6:00pm Yoga classes are being charged now. For our members we are going to be charging $10.00 per member monthly if you choose to attend these classes.This is for unlimited classes (8 classes a month). The drop- in fee for individual classes will be $15.00. We are asking members that would like to take advantage of this great deal to pay cash for this first month. There will be a roll sheet to sign if you would like to have it drawn out monthly.
Note- Yoga is usually around $100.00 a month. You are getting a smoking deal. If you attend 4 times a month you are only paying $2.50 per class or for all 8 classes is only $1.25 per class.
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